View Full Version : Baptism of Fire..Resurrection through Anguish 2
This is the 2nd part of my journal that I will be keeping over here, dedicated solely to training as opposed to daily life, bullshit and random thoughts recorded for all to be disturbed by.
Stats 6'2" age 26.
As of this writing I am bulking again after dieting down to 222 and 10%.
5 weeks into it I am back up to 250 and leaner than I've ever been at this weight. Strength is coming back FAST.
Trying not to focus on strength has always been a challenge for me. It's hard because I like moving a ton of weight.It's therapeutic.
This time around my goal is 270.
My rep schemes have been completely reinvented.
After hitting several size plateaus I have adopted a Hi rep scheme of 15+ reps for 3 worksets. the Tapemeasure tells me good things so I willl continue down this path.
Here is how the first session of many in this journal looked.
Rotator work to warm up.
10 circles asidewith 10's and 15's
incl Db press.
50x20/20
HS incl press.
2ppsx15,(9,7),(9,6,1) total of 3 WS with 15 reps. weight will increase after 3 sets of 15 straight reps.
Superstrict WG assisted pullups.
-110x15,90x11/4,90x12/3
Flat BB press.
135x20,225x13/2,225x13/2
HS ISO row superstrict focusing on pulling with lats (pretending hands are hooks)
2ppsx20,3ppsx15,3pps+10x15/13/2
cable flyes.
60x15/15/15
Kinda rushed due to second job.
Legs tonight. I've been eating good today.....cleared a meeting room and my side of the office..
Explosive Flatulence is usually a good indicator that I'm going to have a kickass workout. More in the Am.
Not normal but Normal stopped working.
My arms need the extra attention.
Squats are still a hot commodity for me and every other week is about all can do with my lower back.
About a yr ago I caught the safety bars in the hole at the bottom with 495 on and it bounced and went off kilter. I had to drop it. I didn't feel anything til the next day. Ever since It's been erratic but behing well lately.
Legs last night.
EXtensions.
100x20,150x15,210x15/15
45 degree leg press.
4ppsx23,6x15,7x15/15,8x12
Slow and explosive on the way up. The shit of it is I have to be careful with these too. I drop down til my lower back starts to come off
the pad. Any more and it'll tweak my back.
Plate loaded HS preacher curl.
I've decided that I fucking hate this. My wrists never feel good wide narrow feels weird.I do em anyway but they just don't compare to Db's,cables or the ezbar.
60x20,70x20,90x16/15
Calf raises. seated.
2x20/3x15,15/12
No froot-bouncing here. every reps has a 2 sec pause at the bottom to take the elastic properties of the achilles tendon out of the equation.
One arm db alt curls.
45x15,13/2,40x15/15
Hack squats.Rock Bottom.
2x20/3x15/15/12..
Hammer curls with rope. New for me. I like em.
70x20,90x15,110x15/15
Cheat to win.
Leg extensions. (worksets.)
240x15/15/15
Burnout on pretty preacher machine....weird ass handles and same discomfort...BUT
I will achieve my goal of 20's hittin em like this. I hit a major (to me).milestone....i got a tiny little stretchmark on the inside of my elbow
on my right arm from the pump... i am STILL stoked...can't see it right now but, Yeah. I know it's there.
I know it's sick but I don't give a shit. That's progress baby.
This shit is workin'.
High reps is the only way to go for me.
I went to Costco the other day and almost wept at the beautiful sight of a box of 15 dozen eggs.
I spent 117.00 and came home with the following:
18 lbs of lean beef.
6lbs of Chicken
9 lbs of Oatmeal
16 cans of tuna
and get this:
EAS is in Costco now. they have 6lb bags of Blended Protein for 26.00
I'm goping back to buy a ton more.
I'm eating about 8 times a day my cals are approx 64-6800.
50/30/20
I have a newfound desire...lust almost.
Ever since switching to a 15rep MINIMUM scheme I've transformed my body more in the last 4 weeks than in the last year. I want it.
I'm almost violent in the gym. I stand up from a set and people are just agape. STARING. I get off on it. I'm now a freak. I'm the freak I wanted to be for so long. And it's only going to get ****ing better.
Here's what things have looked like.
SAT. some shoulders..
Arms incl forearms.
CGBP.
135x20/10/,225x12/3,12/3,205x14/1 I'll chip away until 225x15 is easy then increase weight.
EZ bar curls.
85x16,105x15/15,85x15
Rope PD's
70x15,60x15,15/15
One arm DB curls. alt.
45x15,50x13/2,45x15. FREAK. Scared the kid next to me n made him leave. He probably thought the veins in my neck were going to burst and spray him.
BW dips
3x15
Hammer curls
45x15/15/15
Capped it arms off with what will be referred to as "Vominators" henceforth.
Burnouts on HS bi' tri machines.
Forearms.
Went back to school on these. Dropped weight to the OLY bar only and threw down a set of 16,went to 55,15/15
These are done behind the back,wide hook grip explosive with a slow negative. And they are SICK I found my method to give me the forearms I want. Here's how progress is going.
Sunday (overdoin it....can;t help it.)
Shoulders n forearms.
Side raises
30x15/35x15,15
Shrugs
70x15,100x15/15/15...I think I got my form down on these too. MOF I know I did. Traps and forearms are my focus above all focus now.
Front raises.
35x15/15/15
rear flyes.
40x15/15/15/15
I kinda misused a freemotion machine for these but it worked. well.
Forearms...again. yes. again BUT. made progress so it must be ok.
BTB wrist curls.
65x16,70x15/15/15
Reverse wrist curls.
40x15/14/15/13+2
In two weeks my Forearms have been reshaped. I WILL own a set of disgusting forearms in the next year.
heavyliftin
01-22-07, 9:05 pm
Good stuff bro, keep up the sick work. Get big.
peterpyper
01-23-07, 8:39 pm
i gotta try that on my next routine 15reps in most of the stuff pretty intense,right now i only do 8-10,ill keep u posted when i start doin that and see what happens
Big Wides
01-23-07, 8:45 pm
keep it up man, soild numbers
Lost my leg workout so heres this for now..
Rotator work with 17.5's
Incl db
50x20,75x15,95x15,95x8,105x5
Asst pullups
85x15/15/15/13/110x4
Flat bb
135x20,235x12/2,275x8,315x3
HS ROWS
2x20,3x20,4x15,5x5,
Flyes
35x15,50x15,80x15/10
Pullovers,
70x10/10/10
Ez bar curls
95x15,115x10,
Rope pd's
burnout
hammers
dunno
BTBwrist curls
85x15,65x15/15
And I am KILLING myself with farts.
My desk chair reeks even after a 12hr break. They are going to have to burn it.
I've got to do something about my lower back....It's really limiting my squatting ability.
Front squats to warmup..
135x15/15,225x10
lower back started acting up..I'm kind of at a loss as to what the hell to do.
Leg press taken by two geriatric fucks. lounging around. I just didn't feel like dealing with it or waiting so I subbed hacks.
Hack squat (Hammerstrength) ROM is bottom to top and slow negative. When it was done though my lower back let me know it wasn't happy.
2ppsx20,3ppsx16,4x11/10
This high rep shit is working very well. I'll be posting pics soon..
Standing calf raises.(3 sec pause at the bottom to negate achilles tendon elasticity)
+90x16,15,115x12,140x8,165x4
Leg extensions. agonizingly slow and focused.
Don't let these numbers fool you...when you slow em down,do the full rom and focus they'll kill you.
205x20,235x15,250x12,265x11
BTB wrist curls.
65x15,85x15/14
Found a narrower grip works better today...
No hammy work..it set my lower back on fire trying to do so.
I was trying to keep my shake and oats down to be honest.
I got home and G came running up behind me to say hi and hit the back of my knee....
Took me right out. I ate shit like a prom date on roofies.
I just sat there for a second..and thought about my routine and revisions...(doesn't everyone do that when they fall down?)
High rep stuff is working well. Despite my diet being what it is and the amount I am eating it is all going in the right places.
Defintion and vascularity is drastically improving.
I'm very happy with the way things are going.
I'm recompositioning more than I thought I would. I'm seeing big changes in the mirror but hardly anything on the scale. sitting at 251 right now and have been. Lifts are improving and my waist hasn't changed from when I was 225 which is incredibly motivating.
Last night was GREAT..and evolved into something terrible.
Rotator work to warmup
17.5x15 circles 2x on each arm.
Incline dumbells
65x20,90x15(+5lbs)105x9,115x5+negative(+5)
+5lbs across the board.
I apparently blew my wad or didn't wait long enough to recover though.
MY anterior delts were TOAST. I tried 2pps on a Hammer strength press...I got 4 and was in agony..I stretched for a few and abandoned chest.
On to Shoulders.
Side raises.
30x15,37.5x15/15
Shrugs.db/BB
100x20,120x15,//315x10/10
Rear flyes.
crap. I can't remember.
45x20,65x15,85x10/10? I'll edit this later if necessary.
Rope pressdowns.
50x20,60x15,70x10,80x4
OH tri extensions
50x12,60x10,60x8
..I was going to leave....Then the day came flooding over me. All of the shit I didn't accomplish. All of my frustrations.All of the shit that I tried to persevere through and keep a positive attitude about towered over me and kicked me in the teeth. I didn't have a great day.
I looked in the mirror and said.
"I'll be damned if I'm lying down tonight without accomplishing what I want to. This is one thing I have complete control over.
Bodybuilding is the one area of my life I have dominion over. what I eat what I lift. It's fucking mine.
so..
Ez bar curls
95x15,115x15,135x10,145x5
Reverse curls
115x10,95x12/12
Hammer curls
45x15,55x10,65x8 I ain't gonna lie there was a couple seconds between reps on some of these..
BTB wrist curls.
70x20,80x15,85x13/12
reverse curls
40x12/12,45x8
I couldn't write.Driving was russian roulette. But I went to sleep last night damned proud of myself.
I slept a lot over the weekend and my reward is weighing in at 254.
I apparently need more sleep.
I started my night off with some Leg extensions. Admittedly I've lost leg definition. I'm going to try my best to correct this among
all of my other endeavors. (Forearms,arms,traps,calves,,,**** everything.)
205x20,235x15/15
Off to do LEg press..occupied by the greasy douchebag committee.
Squats....occupied by some punjabis destroying their rotators in an attempt to do shrugs
Smith Squats
135x10,225x10 ATF...
I'm going to go on record by saying that my pumps have been unbearable.
And so it starts..Song on Blast....Mushroomhead,XX
Hack squats.
2x20,3+10x16,4+10x9,4+35x4
Bear in mind these are dropped to the bottom.
Calf raises.
105x16,135x12,150x9,170x4
Aight..except for this tearing feeling in the bottom of my left foot.
Leg extensions.
210x20,250x15,270x9/8
Back extensions.
I should probably swallow my pride and start doing SLDL's using the bar or something and go from there.
I HATE em tho.
Whats up cupcake Brawl told me about this place, WBB is turning into BBing.com
Glad you're here bro. I'm going to be relinquishing my title over there soon I think. I need to download my journal though. If I lost it I'd be devastated.
Websense had site blocked. I had to get the IP addy to circumvent it.
NO slacking here. Not part of my life anymore.
I resolved that I will not be doing flat chest work for a long time. I had the best chest session in months..years maybe last night.
incl bb.
135x15,185x10,245x5,185x8
flat db press
110x5/5/6
HS super incl.
1x15,2x12,2+25x9/9/8
AWESOME pump..
rope pd's
60x15,110x8/7/7
It will all be incline work from here for a while. My chest felt and looked great. I just can't hit it like that flat.
Arms.
CGBP
135x15/10,225x9,275x6,225x8
Ez bar curls.
95x15/115x9,95x9/9
pressdowns.
80x15,120x9/9
rev grip pd's
rev curls.
75x10/10/10
rope pd's
hammers
with
45x15,55x8,65x6
forearm curls.
75x12/10/10
calves.
__________________
Shoulders and legs were done too but I can't remember right now and don't have time.
LEGS last night.
Let me be the first one to stand up and acknowledge when some small kid is utilizing perfect form. I do it regularly.
Last night this guy gets on the leg press and proceeds to put every plate he can find on it.
I'd resect the hell out of that if collectively after all his reps he completed ONE FULL REP total.
Dude.
I mean really.
I had to walk across the gym to get 45's for hack squats.
I wouldn't have said anything to the guy..until he walks away from the sled and leaves it buried under a mass of plates for the next group of guys to disassemble.
I said something to effect of "He left em there? what a douchebag.."
whatever...he kept walking.
24 hr was having a fat festival or something so a lot of the equioment was taken.
Leg extensions to warmup.
Hack squats...these were fucking awesome. I didn't take my ECA and still threw it down.
2x20,3x15,4x12,5x10/8
SLDL's. I am forcing myself to do lowerback work...it is really fucking rough. But I think it's the source of my problems.
135x12,225x10/9
Back extensions.
bwx10,+25x9/10
calf raises
2x15,3x12/12,
stanfing calf raises
190x12,180x10
Leg extensions
250x15,295x12/12
This is my benchmark..and I am fucking stoked about it.
It's gonna be a hell of a ride from here.
Still no Product M.
Back and Biceps last night.
Pullups.WG.
Bwx10/10,+25x7,+45x3
SUMO deadlifts This is a new form and I have been chipping away at the weight and form used to get back to where I was.I'm coming back from a lower back injury if a question of my cautiousness comes up.
225x10(Fast,easy)
315x10(fast,surprisingly easy)
405x7(fast,still surprisingly easy,lost grip on 5 and had to reset.)
I figured "what the Hell, why not?"
Belted up and set.
500I pulled and missed at first. Came up about halfway but I knew i'd have it.
500x1 Damn straight. It wasn't as fast as I would have liked but I locked it. and set a PR all in doing so. I've never pulled 500 without straps.
Ast pullups
+125x15,+90x15,15
Cable rows.
250x10,300x12/12/12
I was toast. I'll admit it. The deads took the life out of me.
But the good news is; Now that I can pull weight again I'll give em their own day.
Db curls
45x12,55x8/7
Hammers
45x9/8
rev curls
80x10/10
HS preacher curls. slow
110x15,120x10,130x8
My form had to be ON. My lower back is not bothering me at all. No lightning shooting up my spine. Nada.
And this is my fucking starting point!!
I'm back after much much Chaos.
New Job. New place to live. New perspective on life and a hell of a lot less stress regarding my financial future.
Dieting has been going well.
But lifting has still been going awesome despite the lack of calories and carbs.
I'm obviously not lifting for gains anymore but to maintain here are the last few sessions and a hypothesis.
Legs,
Leg Press.
5x10,7x12,8x15,10x5/5
Stiff Legged Deads.
These are fairly new for me. I never did them because I never liked them. I never felt like I was doing them right.
Then I worked out a few leg sessions with my 125 lb girlfriend and she showed me form. Yes. 125lb girlfriend helped me with my form.
135x15,225x12,315x7,335x6.
I've had back problems in the past and more and more I hear it was probably becasue of a weakness from not training them hard enough.
Leg extensions.
max weight for 12 reps..I can't remember.
Calf raises
seated+bodyweight +2 plates x10/10/10
Chest,shoulders and tris
Shoulders
Military press. BTN
135x15,155x12,185x7,225x3/3
Incline press
135x20,225x9/9,245x6
LAteral raises
25x15,35x12,12/12
DB press
120x12/11/10
Front raises.
40x12,11/10
Dips.
330x12/12/11
__________________________________________________ ____
Back and Biceps. (and this is where I get excited.)
Deadlifts. (rememebr I am dieting.)
225x10,315x10,405x11,500x1
Ever since I started hitting the SLDL's hard my dead has gotten way stronger.
I probably shhoulda went for reps but I wanted to see if I could still pull 500.
WG pullups
10/10/10
HS rows
3ppsx12/12/11
PUlldowns
160x12,180x10,200x12
Alternating Dumbell curls.
45x12,55x12,65x6,5]
Hammers.
50x10,60x10/6
I will be posting pics soon.
Good to be back.
I just sent this to another bro here and figured I'd share because it's fucking true. this is to answer his question and every others'
"Do you have any tips for a tall guy?"
you can insert: "FAT,SKINNY,WEAK,UNHAPPY,BROKE,LOST,BLIND,DEAF OR RETARDED...."
Time and dedication.
Perseverance and defiance.
I don't normally speak like that but these are all things that have gotten me where I am.
I've been at it for 4 years.
I live for the lifestyle.
I lift even when I don't want to.
I don't listen to anyone that tells me I can't do it.
Especially myself.
Self defeat is the deadliest enemy you will ever have, Bro.
Anyone can beat you when you've already lost in your own mind.
You have to keep at it because gains are made molecules at a time. I promise if you do one day you will step back and see what you've created and feel invincible.
Testpolska
05-05-07, 3:45 pm
Good to see you back at the journal Hate. I'm looking forward to your pictures man I've always been pretty amazed by your progress.